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Wednesday, July 30, 2014

All of the recipes are roughly 300 calories, and all of the snacks are around 100 calories that contains a healthy balance of protein, carbohydrates, and fats. You may be a little hungry for the next 5 days. That is totally normal. Remember, just because your body wants food doesn't always mean you need food. However, if you are feeling low on energy, lagging in your workouts, or having problems concentrating, you might benefit from a few more calories. You can do this by doubling up on one or both of your daily snacks

What to drink? WATER IS BEST! Caffeine free herbal tea is also a good option. Coffee is ok with breakfast, but skip the milk, creamer and sugar. Avoid alcohol, sports drinks, juices and sodas, even diet sodas.

Once you have completed this 5 Day Challenge, you will have the option to advance to the NEXT PHASE of this program which is a 21 Day Challenge which is a step up from just this first group. This is where you will push yourself to become the BEST VERSION of yoursel by incorporating a specific fitness regimen as well as following a customized meal plan. It starts on August 25th. If you would like more details, comment below that you would like more information. :) The Shopping List:

Once you go through the items there is a lot of items but it is a great variety. If there is a recipe/snack you don't like, swap it for something else.

Preheat grill or broiler to high.Grill or broil fish for 3 to 5 min on each side until flakes easily with a fork. Wrap tortillas in a damp paper towel and microwave for 30 seconds. Place tortillas on a serving plate, top with 1/3 fish, cabbage and cilantro.Season with lime juice and cayenne, top with 2 avocado slices fold and serve!

Tuesday, July 15, 2014

10 Ways to Stay Fit While Traveling

By Kim Kash

When you travel, do you leave your healthy habits at home? On business trips, it's easy to overdo it with carb-fest lunches and expense account dinners, sedentary meetings, and late nights at the hotel bar. (It's networking, right?) And pleasure trips are all about cutting loose, living it up. But do you really want to return home feeling worse than when you left?

A far more satisfying way to travel is to stay active, and fuel your body and mind with all the things that keep it running at its best. Try just a few changes in your travel habits and you'll be sharper and more effective on business trips, and more alert, comfortable, and energetic on vacation.

1. Bring fitness DVDs for your laptop.

If you're on the road for business, then you're probably carrying your laptop. Throw a fitness DVD or two into the computer bag, and pop one in first thing each morning. Do a quick workout early, and notice how much easier it is to resist the temptations of the breakfast buffet.

However, if you're on vacation, skip the computer. Aren't you trying to get away from it all? Leave the laptop and all that seated screen time back at home. Your eyes, back, and wrists need a holiday too.

2. Explore the local area on foot.

If you really want to get a feel for an area, the best way to see it is by walking. (Unless you're in Los Angeles. Nobody walks in LA.) If you're on a business trip, try to schedule it so that you can walk to at least some of your meetings.

Skip the cab unless you're late, it's raining like crazy, or your destination is more than a mile or two away. And steer clear of tour buses, unless there is really no other way to visit a particular sight.

Also, avoid the hotel dining room in the morning. Instead, walk to a nearby breakfast place. You'll probably get a more satisfying meal at half the cost. You'll also see some street life on the way—businesses opening their doors, sidewalks getting swept, locals waiting for the bus or hurrying to work.

3. Use the hotel gym.

Some people thrive on routine. If you have a regular gym schedule that's working for you, then continue it while you're away. Keep your healthy habit going, and it won't be a struggle to get back to it when you return home. Most hotels have some sort of gym or exercise facility. Even if it's just a basement room with a couple of stationary bikes—use it!

At the other extreme, you may find that your hotel has a big, glamorous gym with machines you've never used before. It's like being a kid at a new playground! Schedule a session with a personal trainer to learn how to use the stuff, and experience your workout as a novelty, a pleasure. The hotel might also have a great sauna or steam room, and maybe they offer spa services that are new to you. Bodywork is definitely a part of keeping fit and healthy. Schedule a Thai massage, or some other kind of therapy that sounds interesting.

Travel is about experiencing the new and the novel. Apply this attitude to your exercise routine as well, and you'll find that even your same old workout in a new setting can be a treat.

4. Take the stairs.

This one's easy. Never, ever take the elevator, unless you're schlepping luggage. No excuses. It doesn't matter how many flights up your room is. In fact, book a high floor. Better views from the room, and more calories burned to get there!

5. Discover local fitness activities.

Whatever your destination, there's probably some kind of sport or physical activity that's popular in the area. Go skiing, hiking, bouldering, or climbing if you're in the mountains. At the beach, take a surfing lesson, or boogie board, or at least get off your beach blanket and actually swim in the ocean. Those are the obvious ones, but think of others. Near a river or lake? Spend an afternoon canoeing, sailing, or rafting.

In urban parks, there are inevitably pickup games of soccer, ultimate frisbee, and basketball. Big cities are also rife with climbing gyms, martial arts dojos, a million yoga emporiums, and even dance studios. Think how much more fun your museum day would be if you capped it off with a salsa lesson!

6. Rent a bike.

Most major European cities—and an increasing number of American ones—have "smart bike" arrangements, with checkout stations all over town that allow users to pick up a bicycle in one location and drop it off in another. These are great for urban commuters, but are also ideal for tourists, since the services tend to be located in the busiest core of cities. Get around town on a bike and you're sure to see more of it.

Beaches and other tourist destinations almost always have rental services that allow you to take out a bike by the hour or by the day. Have you been curious to try a recumbent bicycle, or a bicycle built for two? Rent one! Take it for a spin up and down the boardwalk and see what you think.

If you're traveling by car, load up the bike rack and vow to leave the car parked once you arrive. In crowded resort towns, you'll be pleased as punch as you pedal past cranky tourists stuck in high-season traffic.

7. Keep one habit, no matter what.

Vacations are notorious for undoing months of virtuous diet and exercise. This may have a little something to do with a steady holiday diet of fried appetizer platters and piña coladas. However, what really derails a healthy fitness routine is an interruption to it.

But it's a vacation! It's time for a break! True enough, but consider keeping just one healthy habit while you're away, to keep your momentum going. For example, go to bed at your normal time (if you're happy with that habit), or wake up at your normal time. If you have a yoga or meditation practice, continue doing even a very abbreviated version of it. Say, one Sun Salute without fail when you first get out of bed. Or, if you're used to a specific, healthy breakfast, keep eating it every day. Make a promise to keep one good thing going, and then follow through on that commitment. This will create a powerful sense of control and continuity that will make it easier to get back on the health and fitness wagon when you return home.

8. Have a day of gluttony.

Early in your trip, pick one day to totally overindulge. Eat like a starving hound. Stay up too late. You have been dreaming about this holiday for months. You are livin' la vida loca!

When you wake up the next morning, notice how you feel. Simply notice what is going on with your body. Let yourself feel it. Your head is pounding, right? Your stomach feels sour. You have no energy. Everything feels awful. You want to go back to bed. Ask yourself, do I want to feel like this every morning of my vacation? Do I really have that kind of time to spare?

Later in the day when you're thinking of having that second dessert, bring your mind back to what it was like when you woke up. No judgment, no worries. Just remember how you physically felt. Then make a conscious decision about whether or not you want to feel that way again tomorrow morning. If you do this on day one or two, maybe the lesson will sink in.

9. Downshift.

The American lifestyle is so fast-paced, frenetic, and stressful that it can be hard to downshift into vacation mode. That go-go-go attitude can cause you to miss what's right in front of you.

Are you back for a third helping at the all-you-can-eat buffet on the pool deck, and you can't specifically recall what was on your first or second plate? Relax. There's more than enough food for everyone, and no rush for you to finish eating. Remember, you're on vacation. Slow down and enjoy whatever you're eating, whether it's "healthy" or not. Relish it. If you focus on and savor your food, you won't eat as much. That's not the reason to slow down, though. Go slow so that you can truly enjoy every single, delicious bite.

10. Make your vacation an adventure.

Do you really just want to sit on the beach for a week and eat or drink your calories away? (Wait. Don't answer that.) The best way to stay fit when you're on vacation is to get out and do stuff. Tips number one through nine will help you shoehorn a little bit of wellness into any business or pleasure trip. But this last tip is the biggie, and doing this one means you won't need to bother with the others.

If you have been taking good care of yourself—working out, eating right, getting enough sleep—then you have been in training for real-life adventures. Reward yourself on your next holiday. Pick a fun, physically active adventure, and build a trip around it.

Cycle from Saigon to Angkor Wat, or through New England. Dive or snorkel in the blue waters of the Caribbean, or the Pacific, or the Indian Ocean. Refine your yoga practice at an ashram in India, or Costa Rica, or upstate New York. Go climbing in the Swiss Alps, or Utah, or Kentucky. Take a rafting trip down the Colorado River—or through the French countryside, where you'll float past vineyards and villages.

Are these just pipe dreams that are too expensive or complicated to be considered? Think again. If you can afford a family vacation to Disney World, or a Caribbean cruise, or a high-season week at any seaside resort, then you can afford something better. You can do something much more memorable, interesting, and active. Before you go on autopilot and book the usual beach holiday, think for a minute.

What's your dream? Do you want to charter a sailboat in the Mediterranean, or on the Chesapeake Bay? Have you always talked about wanting to cross-country ski in Vermont? Then do it. Go! Why else have you been clocking all those hours in the gym? You have the strength and the energy—and if you don't, you know how to train for it.

Do some Internet research, and book a trip that excites you and makes you a little nervous. These are the eyes wide open, active experiences that you will remember for the rest of your life. As an added bonus (not that you need one), you'll return from an adventure vacation looking and feeling exhilarated, recharged, inspired, and even more fit and fabulous than when you left home.

Can six days of all-you-can-eat seafood buffets and beach lounging do all that? Hardly.